5. Using a blender or a food processor, grind cereal to a breadcrumb-like consistency. Pour crumbs into a large bowl. Add panko, onion soup mix, and a dash or two of salt and mix thoroughly.

6. One at a time, remove chicken pieces from container or bag, give them a shake (to get rid of excess buttermilk), coat them evenly with the crumb mixture, and lay them flat on the baking sheet. Bake for 10 minutes. Flip strips carefully (using tongs if you have them), then bake for an additional 10 minutes, or until outsides are crispy and chicken is cooked through.

Makes 2 servings.

Each serving: 315 calories, 5g fat, 5g fiber, 43g protein

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Lara Robby/Studio D

Bake-tastic Butternut-Squash Fries

You'd never guess that these scrumptious spears have two-thirds fewer calories than fast-food fries!

Ingredients:

2 lb butternut squash

1/8 tsp coarse salt nonstick cooking spray

Directions:

1. Heat oven to 425°F.

2. Using a sharp knife, slice the ends off a 2-pound butternut squash, then cut it in half width-wise. (Squash can be hard to cut, so you'll need to use some muscle!) Peel squash with a vegetable peeler or knife. Cut the round bottom piece in half lengthwise and remove the seeds.

3. Using a crinkle cutter or a knife, cut squash into spears. Pat fries with a paper towel. Sprinkle evenly with salt.

4. Lay spears on a layer of paper towels and let stand for at least 5 minutes, then pat with a paper towel again.

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5. Spray a baking sheet with nonstick cooking spray, then place spears on it.

6. Bake for 20 minutes, then carefully flip spears using a spatula. Bake for 20 minutes longer, until crispy on the outside.

Makes 2 servings.

Each serving: 125 calories, 0.5g fat, 3g fiber, 3g protein

Lara Robby/Studio D

Lord of the Onion Rings

You get a huge portion of these classic onion rings for about 150 calories and hardly any fat. They're crunchy, high in fiber, and fantastic-tasting, thanks to their magical Fiber One coating!

Ingredients:

1 large yellow onion

1/2 cup Fiber One bran cereal (original)

1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)

1/4 tsp garlic powder

1/8 tsp onion powder

1/8 tsp salt

Directions:

Preheat oven to 375 degrees. Slice the ends off the onion, and remove its outer layer. Cut onion width-wise into ½-inch-wide slices, and separate into rings. Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Season the crumbs with garlic powder, onion powder, and salt, and transfer to a plate. Fill a small bowl with egg substitute. Prepare a baking sheet by spraying nonstick spray. Set aside. One at a time, dunk each ring in egg substitute — using tongs or a fork — give it a shake to remove any excess, and then coat in the seasoned crumbs. Place rings evenly on the baking sheet. Bake in the oven for 20 to 25 minutes, flipping rings over about halfway through. Enjoy!

Makes 1 serving.

153 calories, 1g fat, 41g carbs, 16g fiber, 9g protein

For more hints, tricks, and recipes from Lisa Lillien, a.k.a. Hungry Girl, sign up for daily emails at hungry-girl.com.

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